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DOELHARTSLAG - GRAFIEK
Met doelhartslag bedoelt men het aantal slagen per minuut dat uw hart
moet kloppen om het gewenste trainingseffect te verkrijgen. Deze waarde
wordt normaal gesproken procentueel berekend op basis van het maximum
aantal slagen, dat uw hart per minuut kan slaan. De doelhartslag richt zich
telkens naar de persoon en ze hangt af van de leeftijd van die persoon,
diens fitnessniveau en zijn persoonlijke trainingsdoelen. De Amerikaanse
associatie van cardiologen adviseert om te trainen met een doelhartslag
tussen 60% en 75% van uw maximum hartslag. Beginners moeten trainen
met een doelhartslag van 60 %. Gevorderden kunnen trainen met een
doelhartslag van 70 % - 75 %. Zie de grafische weergave.
VOORBEELD:
een 42-jarige persoon. Zoek in de grafiek bij benadering uw leeftijd
(rond de 40) en ga in de kolom omhoog tot aan het gedeelte voor de
doelhartslag. Resultaten: 60 % van de maximum
hartslag = 108 hartslagen per minuut, 75 % van de maximum
hartslag = 135 hartslagen per minuut.
VOORDAT U BEGINT MET EEN TRAININGSPROGRAMMA, MOET U
ALTIJD EERST UW HUISARTS RAADPLEGEN!
100%
75%
60%
SC H LÄG E P RO MI NU T E
20 25 30 35 40 45 50 55 60 65
ALTER
Z I E L F R E Q U E N Z
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